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MCT oil: quick energy, keto, dosage and digestive tolerance
Medium-chain triglycerides, or MCTs, are absorbed and metabolised differently from many long-chain fats. They can be rapidly converted into energy and ketone bodies, which explains their popularity in the keto diet. However, MCT oil still provides around9 kcals per gram: it is neither a ‘zero-calorie’ oil nor an automatic fat burner.
MCTs and weight loss: a possible minor benefit
In a small, controlled trial lasting 16 weeks, replacing some of the olive oil with MCT oil as part of a low-calorie diet resulted in slightly greater weight loss. The study involved only a small number of participants and does not justify pouring oil liberally into every drink. The effect, if any, remains much smaller than that of total energy intake.
Start with a low dose to avoid any unpleasant surprises
Taking a large dose all at once may cause cramps, nausea or diarrhoea. Start with a small amount with a meal, then increase the dose only if you tolerate it well. Measure the portion with a spoon rather than ‘by eye’.
Four practical uses
- Add a small amount to a coffee or matcha, whilst keeping an eye on the calories.
- In a cold sauce or salad dressing, mixed with other ingredients.
- Before a long session for someone who is already accustomed to it — never as a trial run on the day of a race.
- To help certain people meet their energy requirements, on professional advice.
Discover thePure MCT oil Applied Nutrition 490 ml. Some MCT + L-carnitine packs are also available; the term ‘slimming’ should not be interpreted as a guarantee of weight loss.
Key points to remember
MCT oil is a useful energy source in certain keto contexts. It can replace another fat, but adding it without making up for the calories will increase your calorie intake. Measure it out carefully, test your tolerance and keep your expectations realistic.
